5 easy stretches you can do at your desk

It's something we all don't likely think about, but work-related disorders occur in all types of industries and work environments, from construction zones to office spaces. Research shows that repetitive motion, poor posture, and staying in the same position, especially for extended periods, can cause or worsen musculoskeletal disorders.

If you have a desk job, this is probably no surprise. Sitting in your chair for hours on end can wreak havoc on your body just as much as swinging a hammer all day. But the sitting doesn't end at work — we sit in our cars to and from work, and we sit on the couch or in bed in the evenings. The fact is, we live sedentary lives.

The good news is that we can take action to keep things moving and moving and stretching are buildable habits. There are even certain stretches you can do at your desk. But remember, breathe normally throughout stretching, and never hold your breath. With each stretch, you may find yourself more flexible, but don’t go further than is comfortable.

1. Stand up, sit down
Without using your hands, simply stand up and then sit back down. Doing this over and over without using your hands can be a challenge and will help you get a great mini workout.

2. Shrug your shoulders
Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times. Next, shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: "Is your boss an idiot?" Move your head up and down, "Yes, yes, yes." Side to side: "No. No. No." (Shedding tension is as much mental as it is physical.)

3. Air circles
Clenching both fists, stretch both hands out in front of you.
Make circles in the air, first in one direction, to the count of ten.
Then reverse the circles. Shake out your hands when finished.

4. Torso twists
Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left. With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch — see how far around the room you can peer. Slowly come back to facing forward. Repeat on the other side.

5. Leg extensions
Grab the seat of your chair to brace yourself and extend your legs straight out in front of you, so they are parallel to the floor. Flex and point your toes five times. Release. Repeat.

A few more helpful tips...

• Substitute walks for checking email.
• Don't eat at your desk.
• Instead of emailing a colleague and copying 25 people who don't want to be copied anyway, walk over to the person you really want to talk to.
• Talk while you walk — it's more efficient and productive, and you're more likely to remember what is said because more oxygen is getting to your brain.

If you've tried these but you're still in need of some relief, please give us a call at 541-343-5633. We'd love to help!